If you're looking for a healthy and delicious snack, Baba Ghanoush should be on your list. Made with roasted eggplants, this Middle Eastern dish is a great source of vitamins, fiber, and antioxidants. And the best part? One serving of 1 oz Baba Ghanoush contains only 47 calories!

Apart from being low in calories, Baba Ghanoush is also low in carbohydrates and fat. It's a great option for those following a keto or low-carb diet. In addition, eggplants contain nasunin, a pigment that has been found to protect the brain from damage caused by free radicals. Baba Ghanoush also contains tahini, a paste made from sesame seeds, which is a good source of healthy fats and provides some protein.

In this article, we'll explore how to make Baba Ghanoush at home, its health benefits, its cultural origins, and more.

How to make Baba Ghanoush at home?

Making Baba Ghanoush at home is an easy and rewarding experience. To start, you'll need to gather the following ingredients:

• 1 large eggplant, roasted
• 1/4 cup tahini
• 2 cloves garlic, minced
• 2 tablespoons fresh lemon juice
• 1/4 teaspoon cumin powder
• 1/4 teaspoon smoked paprika
• Salt and black pepper to taste
• 1 tablespoon Olive oil

Once you have your ingredients, you can start by scooping out the flesh of the roasted eggplant and adding it to a food processor. Then, add tahini, garlic, lemon juice, cumin, smoked paprika, salt, and pepper, and blend until smooth. Drizzle olive oil on top and garnish with fresh herbs, if desired. Serve with pita bread or raw veggies.

Why is Baba Ghanoush a healthy snack?

Baba Ghanoush is a Healthy snack for several reasons. For starters, it is made with roasted eggplants, which are low in calories and high in fiber. Eggplants are also a good source of vitamins and minerals, including vitamin C, potassium, and folate. In addition, Baba Ghanoush contains tahini, which is a paste made from sesame seeds. Tahini is a great source of healthy fats, protein, and several essential minerals such as calcium, magnesium, and iron. This makes Baba Ghanoush a great snack for those following a plant-based diet or looking for vegetarian sources of protein. Furthermore, Baba Ghanoush is a good source of antioxidants, which may help prevent chronic diseases such as cancer, heart disease, and Alzheimer's. The main antioxidants in Baba Ghanoush are nasunin, anthocyanins, and chlorogenic acid, which are mostly found in the eggplant skin.

Which main ingredients are used in Baba Ghanoush?

Baba Ghanoush is made with a few simple ingredients that are common in Middle Eastern cuisine. The main ingredients are:

• Eggplant
• Tahini
• Garlic
• Lemon juice
• Spices (cumin, smoked paprika, salt, black pepper)
• Olive oil

These ingredients are easy to find in most grocery stores, and you can easily adjust the amounts of each to suit your taste preferences.

Is 1 Oz Baba Ghanoush enough for a snack?

One serving of Baba Ghanoush is typically 1/4 cup, which weighs around 2 oz (57 g). However, if you're looking for a light snack or a healthier alternative to dips such as hummus or sour cream, 1 oz of Baba Ghanoush can be a great choice. You can pair your Baba Ghanoush with raw veggies such as carrots, celery, or bell peppers, or with whole-grain crackers or pita bread. This snack is also a great option for picnics or lunchboxes.

What are the cultural origins of Baba Ghanoush?

Baba Ghanoush is a dish of Levantine origin, meaning it comes from the region that includes countries such as Syria, Lebanon, Palestine, and Jordan. The name Baba Ghanoush is Arabic and means 'pampered dad', which reflects the dish's reputation as a special treat that fathers would indulge in. The dish is typically served as an appetizer or a side dish, and it's often accompanied by pita bread or other flatbreads. In Israel, Baba Ghanoush is often served as a salad or a dip for falafel, while in Egypt it's sometimes used as a sandwich filling with veggies and pickles.

What are the nutritional values of Baba Ghanoush?

Baba Ghanoush provides an array of nutrients in each serving. Here is the nutritional breakdown of a 1/4 cup serving of Baba Ghanoush (around 2 oz or 57 g):

• Calories: 119
• Total fat: 10 grams
• Saturated fat: 1.4 grams
• Cholesterol: 0 mg
• Sodium: 113 mg
• Total carbohydrates: 6 grams
• Dietary fiber: 3 grams
• Sugars: 2 grams
• Protein: 2 grams

Keep in mind that the nutritional values may vary depending on the recipe and the serving size.

What are the best foods to pair with Baba Ghanoush?

Baba Ghanoush is a versatile dip that can be paired with many different foods. Here are some ideas for serving Baba Ghanoush:

• Raw veggies: Carrots, celery, bell peppers, cucumbers, cherry tomatoes, radishes
• Pita bread or flatbreads: Whole-grain, gluten-free, or regular
• Roasted veggies: Cauliflower, broccoli, sweet potatoes, zucchini
• Grilled meats: Chicken, beef, lamb, kebab skewers
• Salads: Tabbouleh, fattoush, Greek salad, Israeli salad
• Sandwiches: Falafel, shawarma, veggie wraps

You can also use Baba Ghanoush as a spread for toast, crackers, or sandwiches, or as a topping for roasted veggies or baked potatoes. Be creative!

What are the different variations of Baba Ghanoush worldwide?

Baba Ghanoush is a popular dish in many countries, and as such, there are many variations of the recipe. Here are some of the most popular ones:

• Moutabal: This is a Lebanese variation of Baba Ghanoush that uses yogurt in addition to tahini to add creaminess and tanginess to the dip.
• Baba Ganouj: This is a Greek version of Baba Ghanoush that uses feta cheese and oregano in addition to the traditional ingredients. It's often served as a meze dish with olives and bread.
• Caviar d'aubergines: This is a French version of Baba Ghanoush that uses capers, sun-dried tomatoes, and red bell peppers to add flavor and texture to the dip.
• Bademjan dip: This is an Iranian variation of Baba Ghanoush that uses fried onions and garlic in addition to the traditional ingredients. It's often served with lavash bread or crudités.

Each variation has its own unique taste and texture, so you can try different recipes and find your favorite.

What are the variations in preparation method of Baba Ghanoush?

Apart from the different variations in ingredients, there are also variations in the way Baba Ghanoush is prepared. Here are some examples:

• Roasting vs grilling: While roasting the eggplant is the most common way to prepare Baba Ghanoush, some recipes call for grilling the eggplant over an open flame for a smokier flavor.
• Peeling vs leaving the skin: Some recipes call for peeling the eggplant after roasting it, while others suggest leaving the skin on for more texture and nutrients.
• Blending vs mashing: Depending on your taste preference, you can blend the ingredients in a food processor for a smoother consistency or mash them with a fork for a chunkier texture.

Experiment with different preparation methods to find the one that suits you best.

How can you store Baba Ghanoush for longer shelf life?

If you have leftover Baba Ghanoush or want to make a batch to last for a few days, you can store it in the fridge for up to 5 days. To do so, transfer the dip to an airtight container and drizzle some Olive oil on top to prevent it from drying out. You can also freeze Baba Ghanoush in a freezer-safe container for up to 3 months. When you're ready to eat it, simply thaw it in the fridge overnight and give it a stir before serving.